Page 81 - Delicious - UK (February 2020)
P. 81
everyday cooking.
• 2 tbsp natural yogurt cauliflower, plus a dollop of yogurt
• Small handful fresh coriander, and the chopped coriander.
Spicy bean stew with
leaves picked PER SERVING 260kcals, 4.3g fat
crispy cauli topping
SERVES 2. HANDS-ON TIME 30 MIN (0.7g saturated), 15g protein,
1 Heat the oven to 220°C/200°C fan/ 34g carbs (12.6g sugars),
• ½ cauliflower head, separated gas 7. Spread the cauliflower florets 0.2g salt, 13g fibre →
into small florets over the base of a baking tray lined
• A few sprays cooking oil with a reusable non-stick liner.
ON NON-FASTING DAYS...
• 1 tsp olive oil Spray with cooking oil, season well,
• 1 fat garlic clove, finely chopped then roast for 10-12 minutes. By nutritionist Amanda Ursell
• 1 large red chilli, finely chopped 2 Meanwhile, heat the oil, garlic This is a high-fibre meal with
• 1½ tsp Mexican spice blend and chilli in a saucepan and cook a good amount of protein. Bulk
• 400g tin good-quality chopped for 1 minute. Stir in the spice blend, it up to 448kcals by adding
tomatoes then add the tomatoes and stock. a drizzle of olive oil to finish
• 100ml hot vegetable stock (or Simmer for 10 minutes over a and serving with a slice (about
chicken stock for non-vegetarians) medium heat. Stir in the beans, 50g) each of sourdough bread.
• 400g tin mixed beans, drained lemon zest and a squeeze of juice, Amanda is the nutrition editor
(260g drained weight) then warm through for 2-3 minutes. of our sister magazine
• 1 lemon, zest and juice of half, 3 Serve the beans in 2 warmed Healthy Food Guide
half cut into wedges to serve bowls, scattered with the crispy
THE
5:2
RECIPE
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